Thursday, Dec. 27, 2018
Great job on the weightlifting complex today!
122718 WOD
A. Group warmup
B. Three rounds of:
1:00 banded marches
100 meter farmers carry
5 scap pull-ups + 5 arch to hollow
Rest 1:30
C. 20:00 EMOM
Min 1: 100-meter run
Min 2: 3 burpee ring muscle-ups or 5 burpee ring chest to bar pull-ups (scale 5 burpees + 5 ring-rows)
Min 3: 12 reverse lunges with kettlebells (53/35) at sides
Min 4: wildcard * pick your own movement and reps that will keep you within 30-45 seconds of work
>>Modifications will be given